5min warm up
3
15
45sec
4
5-8
60seconds
2 W (4 work)
10 / 5-8
1min.
4
12
30seconds
3
5-8
45 seconds
4
15
30 seconds
4
10
45 seconds
3
5-8
1 min
3
5-8
1 min
4
12
45 seconds
4
12
45 seconds
4
25
1 min
4
25
1 min
5 min cool off
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